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OUR BLOG

WOD – Wednesday, 29/11/2017

By admin | In CrossFit Rocks | on November 28, 2017

CrossFit Rocks – CrossFit


Luke during yesterday’s hero WOD!

Warm-up

Warm-up (No Measure)

Animal walks

Weightlifting drills

Group drills for 5 minutes then 5-7 minutes to work singles at 50% of 1RM.

Snatch progression

– overhead squat

– behind the neck snatch grip jerk

– snatch balance

– high hang snatch

– hang snatch

– first pull (stop at mid-thigh)

– full movement

Clean & jerk

– push jerk

– split jerk

– front squat

– high hang clean

– hang clean

– first pull

– full movement

(both progressions build from third pull to first pull)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

35 double unders

12 burpees

Advanced Athlete Extra Work

No extra work today – reduce volume of training for the week in preparation for the lift off and Murph.

Gymnastics strength WOD

Metcon (No Measure)

5 rounds:

5 kip swings straight into

5 toes to bar (or kipping knees to elbow)

https://youtu.be/rp90cHN1Aj8

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